What Does Science Say about the Effect of Water Consumption on Weight Loss?
There is no doubt that water is essential for humans to survive, and we cannot survive more than three to four days without water. As per the information provided by the U.S. Geological Survey’s (USGS) Water Science School, 60% of the human body consists of water. So, water plays a critical role in the human body for healthy digestion, circulation, and waste elimination.
But if we pay attention to the effect of water consumption on weight loss, several pieces of medical research have revealed that water can help to lose body weight in various ways. It can help you boost your metabolism, suppress your appetite, reduce your overall calorie intake, and burn your body fat. There is no doubt all of these can act as a positive catalyst for your weight loss journey.

Less Food Consumption is Possible with Pre-meal Water Consumption
Many claim less food consumption is possible with pre-meal water consumption, which is supported by a 2018 review published in Frontiers in Nutrition. As per this review, pre-meal water consumption is capable of reducing calorie intake naturally, and that is by suppressing the appetite.
Furthermore, a study had shown that intaking water before breakfast decreased the number of calories consumed during the meal by 13%. No doubt, this is very much wholesome to older and middle-aged individuals. But the result is not appeared to be the same for younger individuals.

Increased Water Consumption May Result in Speeding up Metabolism
As per a 2016 report published in Frontiers in Nutrition, increasing water consumption will help you promote weight loss by suppressing your appetite and speeding up your metabolism. Now the real question is how increased water consumption can speed up our body’s metabolism. In fact, when we intake enough water, it increases the lipolysis in which our body fats are broken down through hydrolysis. In this reaction, triglycerides (TGs) are hydrolyzed to release fatty acids (FFAs) and glycerol.
You will be surprised to know that a 10-minute period following water consumption results in a 24-30% increase in adult resting energy expenditure. The effect lasts for at least 60 minutes after that. In support of this, one study has found that drinking cold water is truly capable of increasing resting energy expenditure significantly in overweight and obese children. In addition, researchers have also found when overweight women drink over 1 liter or 34 oz of water every day for 12 months; they lose an extra 2 kg or 4.4 lbs of weight. No doubt, these results are impressive enough to establish the fact that increased water consumption may result in speeding up your metabolism and eventually help you to lose weight.

How Much Water Should You Intake to Lose Weight?
Unfortunately, the effect of water consumption on weight loss is not yet scientifically proven through any medical study. So, there is no specific recommendation for the amount of water intake for weight loss. But suppose you look at the National Academies of Sciences, Engineering, and Medicine recommendation. In that case, it is recommended to consume 3.7 liters or 124 ounces daily for men and 2.7 liters or 92 ounces for women.

However, following this recommendation does not mean you will always get the desired result. The water intake requirements of the human body differ greatly from person to person. For instance, people who exercise regularly or sweat too much usually consume much more water than others. One good rule of thumb is to divide your body weight by two and the result you have is the minimum number of ounces of water you should consume every day.

How to Boost the Water Consumption?
Although we all know that drinking water is important, most Americans do not get enough water daily. According to the U.S. Centers for Disease Control, Americans usually consume 39 ounces of water daily, just 60% of the standard recommendation of 64 ounces. Most of the time, this can result in dehydration due to not consuming enough water. So, if you are looking for ways to drink more water, here are some tips to boost your water consumption:
· Understand the fluid needs of your body
· Set a daily water consumption goal
· Always keep a reusable bottle of water by your side
· Set reminders to notify you to drink water
· Try to intake one glass of water before your meal
· Drink at least one glass of water per hour when you are at work
· Eat more water-containing foods
· Make a routine of drinking one glass of water before bed and after waking up.

Final Thoughts
To conclude, a deliberate increase in water consumption can help you to achieve your weight loss goal, especially before your meal or when you are hungry. There is no doubt it is completely calorie-free. So it can help you in preserving exercise performance. It is possible to find plenty of studies that suggest that it can aid in weight loss and keeping a healthy weight over the long term.
However, we know that sometimes drinking water can be hard to remember, especially when there is no glass or faucet nearby. In such a situation, keeping a water bottle within easy reach is the best bet to remind you about consuming water.